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WOD 20170301

28
Feb

WOD 20170301

CrossFit

Strength
E2MOM for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

Metcon
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

time


Base Camp

Strength

Backsquat

20 Minute Backsquat work

*Focus today is keeping your chest up and sitting “back” into your backsquat

Weight is lighter and work through reps to focus on form and technique

*Athletes should complete a total of 25-30 reps & log in Zen Planner their final weight and reps along with notes

Metcon

50 Wall Ball Shots
150 Singles
40 Wall Ball Shots
120 singles
30 Wall Ball Shots
100 singles

time

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